07/20/2021 - Iron Lion -
AO: Iron Lion
When: 07/20/2021
PAX:
Number of Pax: 15
Pax Names: Big Kahuna, Cage Free, Cousin Eddie, Ebeneezer, Kobayashi, Lobster Roll, Mellencamp, Purple Rain, Speaker City, Stuffed Crust, Tractor Beam,
DR Names:
Number of FNGS: 0
FNG Names:
QIC: Space Force
Introduction
Strong Core workout!
Warm-O-Rama
Dynamic stretching, hip hinges, squat mobility, knee grabs, ankle grabs, Frankenstiens, high knees, butt kicks, high knee skips, frankenstien skips, lateral hurdles, lateral shuffle sprint, sprint.
Agility ladders: high knee chops, side chops, iggy shuffle, bunny hops, ski shuffle
The Thang
Modified rebel run with first Pax doing 5 deadbugs and catching up to group
Lined up for a coupon pass and stack, rotated through both groups
American hammer sit, coupon pass x10
Held a planks and passed the coupon down the line x4
25 big boys with a partner passing a coupon back after each rep
20 Supermans, 20 hand release merkins, 10 mountain climbers, held plank 30 seconds
Circle of Trust
Talked about the analogy between life and F3 workouts.
Naked Man Moleskin
Great mumblechatter! Makes these worth doing and worth the workout!